Warm Up

Goal: 200 Lunges!!

Run to the Community Center parking lot then do Lunge/Burpee Combo

Lunge/Burpee Comb0–> 10 lunges (EC) then 2 burpees; 10 lunges then 4 burpees; 10 lunges then 6 burpees; 10 lunges then 8 burpees; 10 lunges

Run to the Kiwanis shelter then Upper Body Combo (Decline/Incline Pushups, Triceps Dips, Shoulder Taps–> 12 reps for 3 sets)

Lunge/Burpee Combo

Run to the Kiosk then Jumping Jack variation (30 secs each) –> Jumping Jacks (just legs); Jumping Jacks (arms and legs); Double Jumping Jacks (in in out out; just legs); Double Jumping Jacks (with arms); 3 Jumping Jacks and 1 Tuck Jump; 3 Jumping Jack and 1 Burpee

Run to Community Center then do Leg Combo (4 exercises for 30 seconds 2 times through)-> Jump Squats; Pulse Squats turning feet out; Ski Jumps; Snowboard Jumps

Lunge/Burpees Combo

Run to the Senior Center

Lunge/Burpees Combo


COT–>  Opinion is really the lowest form of knowledge.  It requires no accountability, no understanding. The highest form of knowledge is empathy, for it requires us to suspend our egos and live in another’s world.

Name o Rama